How to fix eating patterns, optimise sleep, exercise at the right time and get proper light exposure

“The circadian rhythms are 24 hour rhythms. So that means our biology, physiology, metabolism, hormone function - everything changes with 24 hours” -Dr Satchin Panda

We need to stop fighting our bodies and start getting in sync with them. Ignoring our circadian rhythms is leading to more depression and anxiety, worse sleep, low energy, increased risk of obesity and diabetes, and even cancer and dementia.

The good news is, getting in line with your body clock is easier than you might think. This is a comprehensive guide on when to eat, when to workout, proper light exposure, and even when to have surgery.

Dr Satchin Panda is the the world’s leading expert on circadian rhythms and author of The Circadian Code and The Circadian Diabetes Code.

In this episode Tim and Satchin explore how circadian clocks regulate various bodily functions, the health benefits of time-restricted eating, the advantages of blue-blocking glasses, effective lighting strategies for your home and advice for shift workers - and much more.

Highlights

(2:27) The power of timing

(7:21) Insulin response: the impact of when you eat

(16:17) Morning coffee mistake

(22:24) How timing impacts surgery outcomes

(28:49) Fixing your eating routine

(36:43) The link with gut health problems

(34:42) What can shift workers do?

(47:31) Optimising your lighting environment

(59:21) When should we exercise?

Visit: https://www.salk.edu/scientist/satchidananda-panda/

Thank You to Filter Optix for Sponsoring this Episode!

Filter Optix is the maker of premium blue light glasses. Go to filteroptix.com/timbiohacker and get a 15% discount.

Disclaimer: https://podcast.healthoptimisation.com/disclaimer/

Hosted on Acast. See acast.com/privacy for more information.

Diet and lifestyle hacks for building muscle, improving health and living longer.

“Only 12 percent of Americans are considered metabolically healthy. In actual peak health, the percentage is probably 5 or 6%.” -Siim Land

We might be living longer, but those extra years aren’t spent in good health - we’re sicker than ever. Longevity is meant to be about quantity AND quality. So how do you get both?

Siim Land is a biohacker and bestselling author of eight books on health and longevity, including Stronger By Stress and Metabolic Authophagy.

If you want a complete rundown of the food, the exercise and the lifestyle changes you need to live longer and happier, Siim’s your man.

In this episode, he explores the impact of muscle strength, VO2 max and sprinting on ageing. He explains what metabolic autophagy is, why it’s considered the “new hallmark of ageing”, and what you can do to manipulate it. And he explores the hidden dangers of overtraining, why diet choices are more important than specific foods, and why sprinting is a superpower for longevity.

Highlights

(1:56) Sparking Siim’s interest in longevity

(6:25) How to lift weights for a longer life

(15:22) Siim’s elite level VO2 max

(22:46) Why sprinting is powerful for longevity

(27:24) Siim’s 8 bestsellers

(31:29) What is metabolic autophagy?

(34:33) Supplements and exercises that increase autophagy

(38:35) A metabolically unhealthy world

(39:50) Fasting for longevity

(47:49) Diet choices for longevity

(54:36) 5 diet hacks for weight loss

Visit: https://www.siimland.co/

Check out: Siim’s YouTube channel: https://www.youtube.com/c/siimland

Big thanks to this episode’s sponsor, Nuzest! Their Good Green Vitality multi-nutrient drink mix supports your nervous system, immunity, cognition, energy production, and digestion. Go to https://nuzest.com and be sure to use code TIMBIOHACKER at checkout to get 25% off your first purchase of Good Green Vitality.

Disclaimer: https://podcast.healthoptimisation.com/disclaimer/

Hosted on Acast. See acast.com/privacy for more information.

Detox the right way for skin health - how to support your liver and optimise your gut.

“By addressing the gut microbiome and slowly reducing the inflammatory components there, we start to see this distance being created between each skin infection.” -Jennifer Fugo

Does it feel like you’ve tried EVERYTHING to clear up your skin? If skin creams haven’t worked and detoxes are failing you, you’re not alone.

Whether you have acne, rashes, rosacea, or more severe forms of eczema and psoriasis, skin care products and medications alone aren’t enough to help you. You’ve got to look at your gut health, your liver function, your nutrition, and your lifestyle.

Jennifer Fugo is a clinical nutritionist helping her patients to beat chronic skin issues and unending gut challenges. She’s also got her own line of skincare and supplements and hosts the Healthy Skin Show podcast.

In this episode, Jennifer explains which supplements and foods you should be using for great skin health. The link between cytokines, inflammation, and “leaky skin”. How nutrition, environmental toxins and genetics can cause imbalances in the skin microbiome. And why a diet-only approach sometimes fails - and what to do instead.

Highlights

(2:42) Jennifer’s skin health story

(9:23) What is leaky skin?

(13:41) The problem with conventional skin creams

(19:19) Skin microbiome and gut flora

(25:08) Pay attention to the itch

(28:42) The problem with symptom management

(35:42) Stop with the detoxes

(41:07) Going vegan

(45:45) Practical food guide

(48:39) Alternative to detoxing

(51:22) How to support your liver

(57:28) Where to start

Visit: https://www.jenniferfugo.com/

Check out: Jennifer Fugo’s podcast The Healthy Skin Show: https://www.skinterrupt.com/listen/

Big thanks to this episode’s sponsor, Nuzest! Their Good Green Vitality multi-nutrient drink mix supports your nervous system, immunity, cognition, energy production, and digestion. Go to https://nuzest.com and be sure to use code TIMBIOHACKER at checkout to get 25% off your first purchase of Good Green Vitality

Disclaimer: https://podcast.healthoptimisation.com/disclaimer/

Hosted on Acast. See acast.com/privacy for more information.